I don’t mean to suggest that maintaining health is particularly easy for anybody but men, let’s face it – women have things a lot worse than we do in that department.

It’s not hard to see why; the female body is designed to support not just one life but two or more at times. And with that additional hardware comes the need for additional care, at every stage in a woman’s life.

Today, we’re going to look at 7 vitamins that are essential to said additional care. We’ll explore how these vitamins can protect women from a number of common health concerns.

Let’s dive right in!

#1 – Vitamin A


Sorry, women. The research is in and it shows that your bodies age faster than those of men. How much faster? Researchers have placed the figure at about 15 years.

That’s where the anti-oxidizing effects of vitamin A come in handy. In a nutshell, aging is caused by free radical oxidation. Vitamin A reverses this oxidation and keeps skin glowing, eyes seeing and cells… doing cell stuff.

You can take vitamin A in supplement form or get it from foods like:

  • Carrots
  • Cantaloupe
  • Pumpkin
  • Tomatoes
  • Eggs
  • Liver
  • Milk

#2 – Vitamin B6

Research has shown that vitamin B6 relieves morning sickness in pregnant women. It’s also a crucial vitamin for the development of baby’s brain and nervous system.

Non-pregnant women can also see benefits from vitamin B6 as well – namely, in the reduction of migraines! Women are far more likely to experience migraines than men, by the way.

The details of how vitamin B6 works are still a little mysterious but we do know that it helps your body metabolize protein and carbs. It also helps you form new red blood cells, antibodies and neurotransmitters.

In addition to supplements, you can get vitamin B6 from fish, liver, pistachio nuts and rice.

#3 – Vitamin B9

You'll wanna give it a hug after reading this, believe me.

You’ll wanna give it a hug after reading this, believe me.

If you’re trying to become pregnant, maintaining the proper vitamin B9 level is absolutely crucial.

Not only does the vitamin make it easier to conceive – it also makes sure the fetus develops properly, avoiding miscarriage and birth defects.

Vitamin B9 also protects women from fatal heart disease, which kills many more women than it does men each year.

A B-Complex supplement will provide you the necessary B9. You can also get it from shellfish, salmon, legumes, chickpeas and wheat bran.

#4 – Vitamin C

Women, would you like to maintain healthy and flowing hair? Let vitamin C into your life!

It helps your body build up collagen, which helps your hair grow and stay strong. It also prevents your iron levels – which, surprise, are naturally lower in women – from sinking.

If you ask me, this is the tastiest of all vitamins. You can load up on those C’s by eating oranges, peppers, broccoli and strawberries.

#5 – Vitamin D


Premenstrual syndrome, PMS, hell – whatever you call it, it leads to nothing but misery. As much of 75% of women deal with it in some form.

Vitamin D to the rescue! Mood swings, lethargy and headaches? They don’t stand a chance against this power nutrient.

In fact, some doctors even suggest that PMS is caused by a deficiency in vitamin D.

Dr. Susan Thys-Jacobs says:

“My research, as well as recent findings from the largest NIH study ever performed on women with severe PMS, proves that the symptoms of PMS are a sign of a calcium and vitamin D deficiency.

PMS symptoms such as depression, fatigue, irritability or mood swings, signal an imbalance of essential minerals in the body.”

It’s worth a shot, ain’t it? Consider adding a vitamin D supplement to your diet. You can also get it from tuna, salmon, cheese, egg yolks, orange juice and certain dairy products.

#6 – Vitamin K

Being a woman places you at a higher risk of osteoporosis and broken bones. That’s because women tend to have smaller, thinner bones. Additionally, the level of bone-strengthening estrogen in a woman’s body decreases significantly during menopause.

That’s where vitamin K comes in! Studies have shown that it halts the progression of osteoporosis and strengthens bones much better than pharmaceutical medications.

You can get plenty of vitamin K from kale, spinach, collard greens and Swiss chard. Of course, it’s also available in supplement form!

And there you have it – a few vitamins that should be in every woman’s medicine cabinet!

Check out this talk from David at the Women’s Wellness Conference for more female health tips!


Mayo Clinic